Health

Chakrasana (Wheel Pose): How one can Do (Steps) & Advantages

chakrasana (wheel pose)
Picture Supply: Canva

Chakrasana or wheel pose is likely one of the yoga poses that acts as a full-body stimulator. It’s the first pose of the concluding sequence within the Ashtanga Vinyasa Yoga.

Intermediate practitioners can carry out it mendacity within the inclined place with bent knees and ft on the ground. The fingers are positioned close to ears with fingers pointing in the direction of shoulders. It’s adopted by lifting your complete physique balanced on the palms and ft on the ground.

Alternatively, the superior practitioners typically attain the posture by arching again from tadasana, opening the chest, and reaching the ground with the palms.

Entering into the wheel pose requires immense power within the shoulders, arms, neck, chest, decrease again, legs, and ft.

It stretches the physique specializing in the backbone, neck, chest, stomach, arms, and legs. It additionally gives the advantages of an inverted posture to your complete physique.

Chakrasana That means

Chakrasana is derived from Sanskrit as “chakra” refers to “wheel”, and “asana” is “pose”. The physique on this pose because of the backward arch resembles a wheel, therefore the title.

It’s also named as urdhva dhanurasana, because the physique flexed on the again imitates an upward-facing bow.

It’s a nice posture to enhance whole backbone flexibility and power.

The historical past related to chakrasana is traced again to the 19th century in Sritattvandhi. There it’s talked about by the named of Paryankasana, i.e. sofa pose.

Apart from yoga, it kinds a significant a part of acrobatics and gymnastics as a bridge place.

Chakrasana Follow Information

chakrasana practice guide
Coming into chakrasana pose. Picture Supply: Canva

Embrace this wonderful heart-opener pose with the next preparation and cautions in thoughts to take advantage of out of it.

Contraindications

  1. Don’t indulge on this pose with injured arms, shoulders, neck, again, or hips.
  2. Folks with coronary heart issues or irregular blood stress should keep away from chakrasana.
  3. It’s a large no for this pose in case you have any extreme again points like cervical and lumbar spondylitis.
  4. Pregnant ladies ought to keep away from this pose.
  5. Glaucoma sufferers should additionally chorus from this pose.
  6. Keep away from it in case of a hernia.
  7. Don’t strive it with carpal tunnel syndrome or tendonitis.
  8. Headache and vertigo will not be preferable situations for this intense pose.

Preparatory Poses

How one can Do Chakrasana (Steps)

how to do chakrasana
Picture Supply: Canva
  • Lie down in your again bending your knees with heels on the ground.
  • Convey the palms close to your ears with fingers pointing in the direction of the shoulders.
  • Inhale, urgent the palms to the ground to raise the pelvis, again, and stomach with head supporting the higher physique.
  • As your complete physique is lifted stroll the palms in the direction of the physique.
  • Straighten the legs and arms adopted by lifting the top and trunk.
  • Raise the heels of the ground by balancing on the toes and balls of the ft.
  • Now decrease the heels and maintain this closing pose so long as comfortably potential. Preserve respiration whereas holding the pose.
  • Exhale decreasing the top and the decrease physique regularly to the ground.
  • Straighten the arms, legs, and relaxation in Shavasana for 30 seconds.

Precautions

For protected and splendid follow of chakrasanaa, ensure you’re following factors beneath;

  • Be sure that the knees will not be splaying greater than the hid width.
  • The chest should be opened absolutely with none compression within the decrease again.
  • The arms ought to be saved straight with muscle mass actively engaged whereas holding the posture.

Observe-up poses

  • Half Lord of the Fishes Pose (Ardha Matsyendrasana)
  • Reclining Hand-to-Large-Toe Pose (Supta Padangusthasana
  • Corpse Pose (Shavasana)
  • Wind Relieving Pose (Pawanmuktasana)

Modifications

chakrasana modification on yoga wheel
chakrasana modification on yoga wheel. Picture Supply: Canva

One can simplify the chakrasana pose by modifying the pose utilizing props beneath;

  1. Yoga strap – Binding a yoga strap across the thighs is a useful prop for the inexperienced persons. Whereas elevating the physique off the ground in chakrasana, the yoga strap prevents the splaying of the knees and thighs.
  2. Yoga Wheel – You’ll be able to bend backward by arching the again on the wheel to carry out the pose. It helps in sustaining the arch within the again and aids in balancing the physique.
  3. Chair – Sit on the ground with bent knees and the sting of the chair in opposition to the higher again. Bend your arms on the elbows grabbing the higher a part of the chair with fingers. Now, raise your hips off the ground adjusting the legs. Additionally, elevate the higher physique off the chair straightening the fingers and lifting the heels to realize backbend.
  4. Yoga blocks – You’ll be able to place yoga blocks below your palms whereas elevating the physique. This can ease the pose starting both by mendacity on the ground or transferring right into a backbend from standing pose.
  5. In opposition to a wall – Stand in opposition to a wall in your again. Increase the arms with an arch on the again to succeed in the wall with fingers dealing with the ground. Begin strolling the palms downward to lastly attain the ground.

Variations

Chakrasana variation eka pada urdhva dhanurasana
Picture Supply: Canva
  1. Eka pada urdhva dhanurasana – It’s a complicated variation of this pose. After attaining chakrasana, begin lifting one leg off the ground and straighten it to with toes pointing to the ceiling. The physique is balanced on each the arms and one leg.
  2. Chakra Bandhasana – From chakrasana convey the forearms to the ground by bending the elbows. Crawl your fingers in the direction of the heel so far as potential and raise the top setting your gaze backward. Additionally, stroll your toes towards the palms and maintain the pose.
  3. Camatkarasana – This variation begins with a downward-facing canine. Increase proper leg off the ground and bend the knee gradual place of the ball of the foot to the ground. Increase the precise hand off the ground to the left, opening the chest, and rotating the physique right into a backbend.

Therapeutic Functions

  • Chakrasana is a pose that opens the chest absolutely, expands the lungs, and respiration capability. It’s splendid for bronchial asthma sufferers for enhancing respiration effectivity.
  • The inversion within the pose results in higher blood and oxygen movement to the mind. Within the psychological advantages of yoga research, it has proven , training chakrasana reduces the stress stage in school college students.
  • The pose is appropriate to forestall and remedy infertility because the pelvic area is toned holding this pose.
  • Wheel pose is helpful in strengthening the bones and therefore really useful to deal with osteoporosis.
  • Migraines, extreme headache, or shoulder ache are cured by this asana.
  • Any irritation within the calf muscle mass and cramps through the menstruation are additionally relieved by chakrasana.

Chakrasana Advantages

1. Improves backbone flexibility

That is an intense again bending posture. It tones the again muscle mass by strengthening the backbone. This causes the enlargement of the spinal muscle mass with elevated elasticity.

2. Strengthens the fingers and legs

The legs and arms are actively engaged in chakrasana pose. All the physique is balanced on the 4 limbs that too within the backbend. This will increase the endurance of the arms, shoulders, and leg muscle mass and makes them stronger.

3. Improves digestion

The lifted physique whereas holding the pose stretches the stomach muscle mass. It tones the stomach organs main to raised functioning of the digestive system.

4. Balances the endocrine system

The neck and head are additionally engaged within the posture. The stretch within the neck stimulates the thyroid gland and the elevated movement of oxygen to the top prompts the pituitary gland. It improves the hormonal movement, regulates the metabolism, and thus maintains the endocrine system.

5. Improves circulatory system

The opening of the chest lifts the center and massages it gently. This additionally stimulates the kidneys and spleen, finally aiding in higher circulation and purification of the blood.

A research of 2011 proves that chakrasana together with different hatha yoga poses promotes cardiovascular well being.

6. Boosts vitality

Chakrasana can be an energizing posture. It gives religious advantages to the practitioner by aligning the vitality chakras. This helps in rejuvenating the physique and removes fatigue and lifts the temper.

7. Ameliorates imaginative and prescient

This pose can be useful in enhancing imaginative and prescient and sustaining eyesight. The stability and focus workout routines and strengthens the attention muscle mass offering improved eyesight.

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